Bikini Boot Camp BLOG

Monday, May 10. 2010

Race season has started with a vengeance with events being held every weekend all over the country. If you are a runner, when was the last time you gave consideration to your shoes? Running shoes should be replaced every 800 km (and if you are training a lot, that is sooner than you think!)

If you suffer from blisters, black toes, numbing, or uncomfortable pressure from seams, your shoes do not fit properly. Following are simple tips for finding the perfect fit. (Source: Impact Magazine)

1. Pull out the shoes insole and stand on it to check length. Your longest toe should be one finger width from the end of the insole.
2. Once your foot is inside the shoe, check the width by sliding one finger down beyond the throat or bottom laces.
3. Different lacing techniques can dramatically change the fit of the shoe.
4. Beware of seams crossing over painful bony prominences; the seam's stitching won't stretch.
5. When you go up a width, from a B to a D, the girth of the upper increases by a quarter of an inch.
6. When you go up a full size, the length increases by a third of an inch.
7. Wear your running socks for the fitting.
8. If you wear orthotics, take them with you.
9. Shoes won't always be the same size as your previous purchase.
10. Don't buy tight shoes thinking they will stretch and fit over time.

Make sure to purchase your shoes from a reputable business that specializes in running shoes. They will be able to do a gait analysis and direct you to the shoes that will work for you. (and no, they are not always the pretty ones!)